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Month 1: Foundation & Conditioning

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2 athletes joined

Program Description

Gain strength & get leaner

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2024 07:24
  • Last Edited
    Jun 18, 2025 10:44

Summary

Kickstart your fitness journey with the "Month 1: Foundation & Conditioning" program, designed to build a solid strength base over four weeks. With daily workouts focused on both upper and lower body strength, you'll engage in a variety of exercises like barbell squats, dumbbell presses, and lunges to enhance your muscle endurance and conditioning. This comprehensive program requires a full gym setup, ensuring you have access to all the equipment needed to maximize your gains. Embrace the challenge, and lay the groundwork for your future fitness success!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Clean Deadlift
4 Sets
8 Reps
@7
3
Lunge (Barbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
12 Reps
@6.5
5
Standing Calf Raise
4 Sets
15 Reps
@6
Day 3
No exercises added to this day
Day 2
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
10 Reps
@7
4
Dumbbell Row
4 Sets
10 Reps
@7
5
Hammer Curl
3 Sets
12 Reps
@6
Day 4
1
Burpee
4 Sets
12 Reps
@7
2
Kettlebell Swing
4 Sets
15 Reps
@7
3
Mountain Climber
4 Sets
30 secs
@7
4
Push Up
4 Sets
15 Reps
@7
5
Plank
4 Sets
1 mins
@6
Day 5
No exercises added to this day
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
12 Reps
@7
3
Face Pull
3 Sets
15 Reps
@6
4
Dip (Bodyweight)
3 Sets
12 Reps
@7
5
Hammer Curl
4 Sets
12 Reps
@7
Day 7
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@6.5
4
Glute Bridge (Barbell)
3 Sets
15 Reps
@6
5
Standing Calf Raise
4 Sets
15 Reps
@6